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7 Benefits Of Bananas: Nutrition, Risks & Ways To Eat In 2024
Updated on
- Written by Ellie Busby, MS, RDN
Medically reviewed by
Kathy Shattler, MS, RDN
Bananas are one of the most traded food crops[1] in the world. But are bananas that good for you? Should you eat them every day? And should you eat ripe bananas or green unripe bananas? In this article, we answer all these questions and more.
Bananas are rich in health-promoting compounds,[2] such as dietary fiber, low glycemic carbohydrates, vitamins, minerals, antioxidants, and even healthy lectins. Here are the top seven health benefits of bananas.
Impressive Health Benefits Of Eating Bananas
- Rich in vitamins and minerals.
- High in antioxidants.
- May support digestive health.
- May help balance blood sugar levels.
- May support healthy weight loss.
- Good for exercise performance and recovery.
- May support heart health.
Science-Backed Benefits Of Bananas
The common Cavendish banana is what you’ll normally buy at the grocery store and accounts for almost 50% of banana production.[3] The Cavendish is the banana we’ll be referring to for the rest of the article unless otherwise stated.
Note: Don’t confuse the health benefits of bananas with the health benefits of banana peppers. Banana peppers are chili peppers, not a type of banana.
Rich In Vitamins And Minerals
Whole fruits and vegetables tend to be rich in micronutrients, and bananas are no exception.
Bananas are especially high in vitamin B6,[4] which is important for immune health, cognition, and neurotransmitter balance.[5] The body needs vitamin B6 to convert tryptophan (an amino acid) into serotonin and melatonin, two neurochemicals important for mood and sleep regulation.
In addition, bananas are a good source of minerals,[6] including potassium, magnesium, and phosphorus.
Phosphorus is important for healthy bones,[7] while magnesium and vitamin B6 can help balance your mood and help you sleep[8] – especially when you’re stressed.[9] Potassium is crucial for a healthy heart and cardiovascular system.[10]
However, despite being well-known for being high in potassium, bananas aren’t especially high in this mineral compared to other fruits and vegetables. For instance, while one medium banana[11] (118 grams) provides 422 milligrams of potassium, spinach[12] provides 558 milligrams per 100 grams, and white beans[13] provide 454 milligrams per 100 grams.
Red bananas are another type of banana consumed in Asia with many benefits. Their rich red color comes from the high levels of carotenoids,[14] such as beta-carotene, which our bodies convert into vitamin A.
Studies suggest these types of bananas could be used in areas of the world where vitamin A deficiency is prevalent.
High In Antioxidants
Antioxidants are molecules that reduce oxidative stress in the body, protect against cell damage, and reduce the risk of diseases such as cancer, diabetes, and heart disease.
The typical banana contains several antioxidant compounds,[1] including polyphenols, carotenoids, and phytosterols, each shown to benefit human health.[15] Also, cell-based studies suggest that banana antioxidants and banana lectins[16] might lower the risk of developing breast cancer.[17]
Studies suggest that bananas are also high in L-dopa and dopamine,[18] a neurotransmitter and an antioxidant. Eating a banana can lead to higher dopamine metabolites[19] in your body. Dopamine regulates movement, memory, and the pleasure/reward system.
Many antioxidants and vitamins are crucial for healthy skin[20] – especially vitamins A and C. As bananas are a source of vitamin C and can be a good source of vitamin A, bananas might improve skin health too.
Bananas tend to have the highest levels of antioxidant compounds[6] at stage five of ripening,[21] which is yellow with green tips. (For reference, most stores sell bananas in stages three (green) to six (yellow), and the best time to eat them is when they’re in stages five (yellow with green) to seven (yellow-brown).
May Support Digestive Health
Bananas contain dietary fiber and resistant starch,[22] both of which act as prebiotics by feeding beneficial gut bacteria and supporting a healthy microbiome balance.
Fiber and resistant starch aren’t absorbed in the small intestines. Instead, they enter the colon, where they’re fermented by gut bacteria.
Bananas are rich in a type of fiber called fructooligosaccharides (FOS), which are strings of fructose molecules. Studies show consuming more FOS increases health-promoting short-chain fatty acids and reduces constipation.[23]
Similarly, studies suggest that consuming five to ten grams of resistant starch daily can improve constipation, and other gastrointestinal symptoms such as bloating and gas after two weeks.
But ripe bananas aren’t very high in resistant starch – this is where the benefits of green bananas come into play.
Green, unripe bananas contain 7.8 grams of resistant starch[24] per 100 grams of banana pulp. As bananas ripen and turn yellow, this starch is turned into sugar. So, you might have to eat some very green bananas to get the gut benefits.
May Help Balance Blood Sugar Levels
Eating more whole fruits, such as bananas, can prevent blood sugar spikes and lower the risk of type 2 diabetes.[25] But you don’t want to eat more yellow, ripe bananas: they must be green.
Studies show that the resistant starch from green bananas can reduce blood glucose levels and Hb1Ac[26] – a marker of long-term blood sugar balance.
Although we don’t know exactly why resistant starch helps lower blood sugar,[27] scientists think it works by promoting satiety, modifying the gut microbiota, and reducing inflammation.
Just eating more bananas without changing other dietary habits likely won’t do much good, but eating bananas regularly as part of a healthy whole-food diet can help with weight loss and blood sugar balance.[28]
May Support Healthy Weight Loss
Eating more superfoods rich in dietary fiber and resistant starch can help with sustainable weight management.
Fiber is important for satiety and appetite control.[29] Studies show that consuming resistant starch from green bananas daily can significantly reduce weight, waist circumference, and body mass index (BMI).[26]
Fiber and resistant starch can’t be broken down in the gut, so they slow down gastric emptying and keep you fuller for longer – ultimately leading to eating less and, hence, weight loss.
Good For Exercise Performance And Recovery
Consuming bananas during exercise can improve speed,[30] performance, and post-exercise recovery.
One study compared cyclists consuming bananas, sugar-sweetened water, and plain water during exercise. They found that the banana-eaters had lower post-exercise inflammation levels,[31] suggesting bananas may improve recovery compared to carbohydrates alone.
Another study suggests that snacking on a banana during exercise increases glutathione levels, the body’s main antioxidant.
May Support Heart Health
Bananas are rich in important nutrients for heart health, such as potassium and magnesium. Low intakes of both potassium and magnesium can increase your risk of cardiovascular disease.[32]
Potassium
Potassium is especially important for regulating blood pressure. A potassium deficiency is associated with high blood pressure,[33] arterial stiffness,[34] and an increased risk of stroke.[35] Low potassium levels can also lead to muscle weakness and fatigue.
As potassium and sodium work together in the body, the more salt you consume, the more potassium you’ll need[36] to see benefits.
Magnesium
Magnesium is another important mineral for heart health,[37] with low magnesium intakes linked with heart disease and failure. Many human diseases[38] are also associated with low magnesium levels, including dementia, diabetes, and depression.
Sleep disorders such as sleep apnea can deplete magnesium[39] levels, meaning you may need a higher magnesium intake.
Eating more bananas alongside a healthy, whole-food diet rich in fruits and vegetables is the best way to increase your potassium and magnesium intake.
Banana Nutrition
The nutrition in a banana varies by ripeness. Still, raw banana flesh (without the peel) tends to be mostly water (75%) and carbohydrate (23%), with very little protein (1%) and no fat.
One average[40] medium-sized banana weighs around 115 grams:
- 105 calories
- 27 grams of carbohydrates
- 14 grams of sugar
- 3 grams of fiber
- 32 milligrams of magnesium
- 26 milligrams of phosphorus
- 422 milligrams of potassium
- 10 milligrams of vitamin C
Potential Risks
There aren’t many risks to eating bananas. Nevertheless, here are a few potential risks to watch out for.
Allergic Reaction
Bananas can cause allergic reactions[2] in 0.6% of people and up to 67% of asthmatics. People with a latex allergy[41] may also react to bananas.
High In Pesticides
Bananas are usually grown using pesticides.[42]
Pesticides can have a negative impact on human health,[43] increasing the risk of illnesses and diseases such as dementia, cancer, and heart disease.
Eating the flesh and throwing away the peel may not be such a problem, but if you plan to eat the peel for its health properties, you may want to choose organic bananas.
Healthy Ways To Eat Bananas
The best part about eating bananas is that they’re so easy to add to your diet. Here are a few ideas.
Banana Peel Tea
Ever wondered about the benefits of banana peel tea? If you can stomach it, the banana peel is even more nutritious[44] than the fresh banana.
Banana peel is high in dietary fiber, potassium, and amino acids[45] and contains significantly more antioxidant compounds[46] than the pulp. If you drink banana peel tea, you will not benefit from the fiber, but you will benefit from the vitamins and amino acids.
However, banana peels tend to taste bitter, so can be difficult to consume. The best way is to blend them into smoothies or cook them in dishes such as stir fries or curries.
Banana Snack
Bananas are handy because they come in their own little natural carrying case. Just peel and eat on the go – no need to wash.
Have A Banana With Breakfast
Bananas go great with a variety of breakfasts. Try banana slices on top of oatmeal, mixed with berries and Greek yogurt, or with peanut butter on toast.
Banana Bread
Mashed banana is a great addition to cakes because they add natural sweetness.
There are many banana bread recipes online, but you can also add bananas to other cake recipes to add natural sugars and reduce refined sugar content.
Bananas can also work as a substitute for eggs in vegan baking.
Cook With Green Bananas
The type of bananas you can usually buy in the grocery store are dessert bananas rather than cooking bananas, but you can still cook with them when they’re very green.
Try buying very green bananas (ripeness stage one, two, or three), chopping them up, and frying or adding them to stir-fries or curries.
This is also a great way to cook the peels. However, we recommend choosing yellow bananas for the peel as green banana peels are very thick and tough.
Banana Smoothie
Smoothies are one of the easiest ways to eat a lot of fruit and vegetables quickly. Banana smoothies are a great way to get a dose of healthy carbohydrates to replenish your glycogen stores after exercise, too.
A classic smoothie to try is banana, peanut butter, soy milk, and cocoa powder.
The Bottom Line
There are so many potential health benefits of bananas, including improving heart health, balancing blood sugar, and enhancing gut health.
Bananas are rich in micronutrients, antioxidants, fiber, and resistant starch. They are versatile and can be easily added to your daily diet.
Green bananas have the most health benefits, so we recommend eating your bananas slightly underripe. Eat a banana most days alongside a healthy diet rich in whole plant-based foods.
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Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
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Written by:
Ellie Busby, MS, RDN
Medically reviewed by:
Medically reviewed by:
